Tag: power

Creamsicle Power Smoothie

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Spring is arguably the most promising of seasons, showing signs of growth, vibrance, sunshine, and rejuvenation. Unfortunately, spring also brings about unreliable weather, the peak of allergy season, and those end-of-flu-season germs that have us needing some serious Vitamin C. Ditch the pills and give your immune system a healthy boost with this tasty treat instead!

Ingredients:

  • 1 orange or 2 clementines or 1 grapefruit (peeled)
  • juice of 1/4 lemon
  • 1/2 teaspoon vanilla extract
  • 1 scoop high quality vanilla protein powder
  • 1/2 frozen banana
  • 3/4 cup vanilla almond milk or coconut water
  • 1 handful romaine lettuce (optional)
  • dash of turmeric or small piece of turmeric root (optional)
  • ice cubes (optional)

Add all ingredients to a blender, starting with the liquids. Blend until smooth. Add ice cubes if you wish. Pour into a glass and enjoy, knowing that you’re feeding your body right.

One Healthy Breakdown: real food cures all most!

Food Guilt Be Gone!

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Kiley’s Intro: Eating my way through Italy has me thinking a lot about food guilt and lack thereof. Everything tastes better here (of course it does, it’s all fresher than fresh, drizzled with olive oil, accompanied by wine, and followed by gelato!) Italy is pretty much foodie heaven and the focus seems to be on taste, pleasure, and indulgence instead of calories, weight-loss, and diet. What a refreshing change of pace.

FullSizeRenderAs a culture, we tend to infuse shame into indulging in culinary delicacies. We’re taught that sweets, carbs, and alcohol are “bad.” Therefore, instead of feeling happy after a pleasurable meal, we resort to guilt. Shame on us!

Fueling our bodies with nutrients is essential, but eating mindfully and satisfying cravings are also crucial for overall good health. So, how do we make this transformation and rid the guilt? Elise Museles’ (of Kale & Chocolate) provides us with some insightful tips on slowing down, eating mindfully, and replacing food shame with enjoyment…a concept the Italians have down pat!

Does this sound familiar…

I feel GUILTY when:

Indulging in unhealthy foods
Eating when I’m not really hungry
Making poor food choices
Indulging in comfort foods
Munching on sweets
Looking in the mirror

MP900182704And that guilt you feel? It puts your entire life on hold. Not to mention that it serves no useful or forward moving purpose.

Guilt zaps every ounce of energy you have. It drops you into an endless array of stress and pressure. It forces you into a constant battle between your body and your mind.

The minute you introduce guilt into your world, your inner critic becomes the loudest voice in the room. Suddenly, your mind turns into an evil villain – spouting harsh judgments that you instantly start to believe.

Here’s what I know:

Paying attention to your inner critic won’t help you lose weight.
Hating your body isn’t going to get you any closer to looking like a million bucks.
Always thinking “I should” do something will lead to nothing but stress and disappointment.

Are you ready to take the power away from the voices in your head and put it back in your body? Here’s how: you need to show your body some respect by learning to listen to it. Your body is smart. It has a lot to tell you … if you really tune in.

Going through life at warp speed and focusing on your never-ending to-do list, pushing and pushing to get everything done…will never rid you of guilt. Why? Because you’re too busy being a human doing rather than a human being, which prevents you from tuning in…and keeps you from making choices that are in alignment with what your body really needs.

Think about it. If you’re in go-go-go mode:

How can you really know if you’re hungry?
How do you notice the signals that you’re full or satiated?
How do you understand what your cravings really mean?
How do you experience a pleasurable meal and savor all the goodness?
How do you take in all the sensations when you barely have time to chew?

What’s the result of not listening to your body? Oftentimes, a big old serving of guilt.

Your ultimate goal is to find ways to slow down so that you can be more intentional and mindful to create the space to listen to your body. Instead of eating your meal mindlessly while standing up, try sitting down and noticing the smells, the flavors, the tastes and textures. Instead of beating yourself up for wanting the chocolate chip cookie, try paying attention to why you might be having cravings.
Instead of assuming that you need to finish your plate and then feeling uncomfortably full, try putting down your fork and checking in with yourself mid-meal.

guiltOne Healthy Breakdown: When you tune into the wisdom of your body and allow your actions to follow suit, you’re much more likely to make guilt-free choices with food… and beyond.

*Elise Museles is an attorney turned Certified Eating Psychology & Nutrition Expert. She helps women stuck in a motivation-to-frustration cycle adopt a more joyful & positive approach to nourishment that starts with the food on the plate, but ultimately extends to all areas of life. Enter a delicious world full of freedom, ease, and fun at Kale & Chocolate. For daily inspiration, join Elise on Facebook and follow her on Twitter and Instagram @kaleandchocolate.

One Healthy Mom

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Enjoy this refreshingly honest and inspirational interview with local family life teacher, parenting coach, and amazing mother of five, Anastasia Gavalas!

meee1. Tell us a little bit about yourself.

I am a mom, family life teacher, author of WING IT: 6 Simple Steps to Succeed as a Modern Day Parent, and founder of the WING IT PROJECT. I live in Bridgehampton with my husband and five children (ages 15, 13, 11, 9, & 7.) Helping parents make life with children easier is such gratifying work and making a difference in the world through the WING IT PROJECT is something I’ve always dreamed of doing. I live my life in a wholehearted way where I am happy with myself and confident with the choices I make.

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2. How did ‘life as you know it’ come to be?

After I had my 2nd child I felt exhausted and couldn’t get out of bed. I was quickly diagnosed with Hypothyroidism, an autoimmune disease, that had been manifesting in my body for years. I took the prescribed medicine and it just didn’t help much. I kept plugging along but felt overwhelmed and emotionally drained. In 2003, we decided to move to the Hamptons and found out we were expecting baby #4… surprise! With all that was going on, on top of not having family or friends around for support, I quickly learned that I needed to change. I began searching for alternative methods that would support what I knew in my heart was best. I tried acupuncture, homeopathic remedies, and a new overall wellness approach for my health and for my family. It was out of necessity that I found a more organic way of living life. This included making my well-being a priority as well as teaching my children to be more independent.

3. What’s something you overcame and how?

My need to do everything perfectly and my fear-based reactions. Once I was able to recognize that the display of the “perfect” children or my role as the “perfect” mother was wearing me out and preventing me from living authentically, I let those ideas go. Perfection is based on other people’s judgements. I made a decision to separate myself from the concept of perfection to be happy. I practiced meditation starting ten minutes a day, carved out me-time every single day, and (just like I explain in the chapter, “Build Your Village” in WING IT) I began to surround myself with more supportive people who encourage my growth.

4. What is your favorite workout? Favorite family activity?

Dancing is one of my favorite things to do and I mix it with a brisk walk a few times a week. I get bored easily with exercising so I need to change my workout routine up all the time. As far as a family we like to swim (although 2 out of 5 kids hate the beach – not sure how that happened?!?) take bike rides, and go skiing. I have high-energy kids who are constantly moving and ready for adventure at all times so, we’re always moving & grooving.

5. As a career woman, mother, and wife, and how do you maintain balance in your life?

First, I redefined the concept of balance. Standing upright at all times isn’t realistic or worth the effort. But, remaining focused on a goal with a trusting, more joyful attitude will help balance appear in the most challenging of roles. I believe balance is about remaining flexible and knowing that, just as the mightiest of trees will bend and sway with the winds of world, so will mothers who strive for balance. At the end of the day, people just have to appreciate the flexibility and positions experienced.

5. Any great healthy tips for busy moms?

Yes, take time for yourself: get enough sleep, eat good food, sit down and take time to meditate so you can be the woman you were meant to be and the best mom for your children.

6. What food items do you always keep in the house?

Fresh vegetables and fruits – organic as much as possible, olive oil, different cheeses, good meats, gluten-free foods, and always a bottle of chilled champagne for those special occasions…because moms are people too!

7. What is your favorite indulgence?

Drinking tea in the morning, sleeping in (that’s happened maybe three times in the past 10 years… but, a girl can dream!) and long hot showers (alone.)

8. How do you make health a priority in your family without going overboard?

Practicing being healthy is a lifestyle choice. We spend a lot of time outdoors. I talk to my kids about nutritional balance. Four of my children are responsible for cooking one night per week. So, every night, we have a really good, balanced, colorful meal. Children learn by what they observe and I try to demonstrate a healthy lifestyle with the choices I make instead of badgering them with health talks.

9. What is your FAVORITE thing about living in the Hamptons?

The ease of living out here. There is an organic way to life. I love the diversity of people and the experiences it provides. It is a really special place to live with the most amazingly kind people. It’s a great place to raise children because you can be as tuned-in to what’s happening or tuned-out of the busyness of life as much as you want to be.

1094944_578046278901282_1736507745_nOne Healthy Breakdown: Love, laugh, play, learn, and live your life for YOU.

Apple Cider Vinegar is a MUST

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Apple cider vinegar has super powers. Seriously, this stuff works wonders promoting bone health, clearer skin, stronger hair, better digestion, more energy, balanced pH levels, sinus health, weight management, whiter teeth, heartburn, and finally, catching flies! Yup, you read right. Apple cider vinegar is a MUST have!

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All of these amazing health benefits can be attained by simply drinking this stuff! Not a lot, just a little goes a long way. Go with raw and organic for maximum results. While some take a tablespoon or a shot of apple cider vin daily or twice daily, I prefer to add a bit to water with lemon juice for a morning and nightly cleanser (warm water even doubles for a bedtime “tea.”) At first taste, you may not be hooked, but the benefits are countless and that sour taste will grow on ya. Feel free to add a drop of honey or stevia if need be to get it down, but eventually, you won’t mind the taste (trust me!)

Apple cider vin does wonders for the whole body. You’ll wake up feeling fresher because this stuff aids the body in its natural processes: from digestion to germ-fighting. Whether you have a sensitive stomach or not, apple cider vin will work magic, from lowering glucose levels (super powerful for diabetics) to preventing heartburn. Use apple cider vin in salad dressing or other recipes calling for vinegar. Not only will you notice physical effects, apple cider vin promotes alkalinity over time, which prevents cancer from forming. Yay for alkalinity!

You can also use apple cider vinegar as shampoo, facial cleanser, household cleaner, sunburn relief, teeth whitener, deodorant, and the anti-fruit fly savior! Just use as is on hair and skin. You can even add a little to your bath or dip your feet in to detox the skin for an at-home pedicure. Use an old spray bottle for a natural household cleaner. Finally, apple cider vin saved my kitchen from a recent fruit fly attack, long after the fruit was gone. To catch those little buggers, add a little bit of dish soap to a shallow bowl or plate of apple cider vin and add water so the mixture bubbles. Cover with saran wrap and poke holes with a fork. Hours later, you’ll have floating fruit flies and less flying around your kitchen! (A huge thank you to those who suggested this solution during my recent fruit fly freakout!)

One Healthy Breakdown: Bet you’re heading to the grocery store if you don’t already have this stuff around, apple cider vin is a MUST.

Not Your Average TRX Class, Not Your Average Trainer

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I finally got to take Linda Silich’s TRX class at Studio 89 (Claypit Road, Sag Harbor.) This is not your average TRX class, because Linda is not your average trainer. The class is a lot like Linda: a whole lot of goodness packed into one. From kickboxing to dancing, sprinting, and of course tons of TRX strength-training, Linda’s regulars know that anything and everything is fair game.

IMG_1413We warmed up with some cardio and then stretched using the TRX bands. TRX allows for a unique workout, conventional strength-training in an unconventional way. We went through the standard strength-training moves to target different muscle groups; biceps, triceps, squats, etc. The difference with TRX is that you’re really creating more resistance by loading the bands with your own body weight.

Linda pushed us through three levels of intensity for each move, so that we could challenge ourselves and modify accordingly. I’ve noticed with TRX, it doesn’t feel like it gets progressively harder, it’s almost more of an instant discomfort that tells you you’re doing it right. Seems backwards, but it’s effective, that’s for sure. When we pushed into the tougher modifications, my glutes or triceps instantly felt the work. And then we pushed and pushed. And pushed. Linda does the moves right alongside you, keeping an upbeat demeanor and a smile throughout the class that made me want to stay at her level.

You’ll never be bored training with Linda. She brings enough energy for the whole class to feed off of. She’s friendly, upbeat, fast-paced, and funny. Yes, you’ll laugh, but her class is no joke. Did I mention that this particular TRX class included kickboxing, running, and sprinting? Seriously, at one point, we ran on the outdoor track behind Studio 89 and sprinted the last side of the track. Told you this class is non-conventional! I asked Linda how she runs through class with such a variety of ‘tricks’ up her sleeve. Depending on the class and the music, she’ll just feel something and go with it. Sometimes, she’s very musically driven and lets the beat govern the movement, other times, she’ll feed off of the class’ energy and modifications. She clearly has been doing this long enough that it’s second nature.

The music is always catchy, Linda’s vast taste is a pretty perfect compliment to her teaching style – anything goes if it gets the body moving. Linda’s the only trainer that will get Paddle Diva, Gina, off her SUP board…and that, my friends, is no easy task!

Ayayay, the last TRX segment was extreme. I have a feeling this is what the inventors of TRX were envisioning: sheer agony. We ended the class on the mat, feet suspended by TRX bands, doing plank exercises and push-ups. Ok, this is when I finally broke an intense sweat and actually wanted to shed a tear. I felt pretty capable throughout class until this last point, when my core and shoulders began to scream. Best way to whittle your middle? Get those TRX bands around your ankles, get down in plank and just hang out. Dare I say that this one exercise alone may make ‘typical’ planks and push-ups seem…easy? Cringe. Thankfully, the song ended and we moved on to stretching. I survived another one, phew.

On a personal note, Linda goes above and beyond in all walks of life. From running a business, (Groundworks Landscaping) to being a fabulous mom, teaching fitness classes, and being super involved in the community, Linda deserves a shout-out for being a huge inspiration!

One Healthy Breakdown: Linda is truly one-of-a-kind. Take a class with her and you’ll be instantly hooked on Linda and TRX!

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